Spicy Vegan Black Bean Burgers with Oats
Servings 6 burgers
These spicy vegan black beans burgers make the perfect easy and healthy meal that can be prepared in less than 30 minutes! Made with oats, corn and BBQ sauce, this plant based burger recipe is packed with a delicious smokey Southwest flavour. Best veggie burgers ever! {Vegan & gluten-free-friendly}
Ingredients
- 1 cup quick oats
- 1 19 oz can no salt-added black beans drained and rinsed
- 1/4 cup BBQ sauce
- 1 tablespoon reduced sodium soy sauce
- 2 garlic cloves minced
- 1 teaspoon ground cumin
- 1 teaspoon chili powder
- 1/2 teaspoon onion powder
- 1/4 teaspoon smoked paprika
- 1/4-1/2 teaspoon cayenne pepper (depending on how spicy you like your burgers)
- Small handful of fresh cilantro (about half a cup)
- 2/3 cup corn kernels
Instructions
- Preheat oven to 375F. Line a baking sheet with parchment paper.
- Place the oats in a food processor fitted with an S-blade and pulse several times until they are partially chopped (some will be powder, some will be whole).
- Add the rest of the ingredients, except for the corn, and pulse until most of the beans are blended.
- Add bean mixture to a large bowl and fold in the corn.
- Using your hands, form the bean mixture into six equal-sized patties. Cook using desired method.
Stove top:
- Heat a bit of oil in a skillet over medium low heat. Cook burgers for about 5 minutes per side flipping when the first side is golden brown and a bit crunchy. The exact timing will depend on the type of stove you have.
Baking in oven:
- Drizzle the patties with a bit of olive oil, and then bake on a parchment paper lined baking sheet in an oven preheated to 375° F for about 10-14 minutes. Flip after 8 minutes so that both sides become a bit crispy.
Grill:
- Preheat an outdoor grill to 400°F. Lightly brush the patties with olive oil, spray the grill grates with a bit of oil, and grill for about 8 minutes on the first side and 4 minutes on the second side. You can also cook them on a grill-safe pan, like a cast iron skillet.
Notes
- Be careful not to process the beans into a complete paste. You still want some chunks of whole beans in the mix to add some texture.
- Form the burger to match the size of the bun. These bean burgers don't shrink when cooking them, so be sure to make them about the same size as the bun.
- To make less spicy: To tone down the spiciness of these burgers, use a pinch of cayenne pepper or leave it out altogether if you're not a lover of spicy foods.
- Be careful not to overcook the burgers and dry them out. They're done when the outside of the patties are starting to get crispy, but they're still slightly soft to the touch. They should hold together well.
Nutrition
Calories: 164kcalCarbohydrates: 31gProtein: 8gFat: 2gSaturated Fat: 0.3gPolyunsaturated Fat: 1gMonounsaturated Fat: 0.4gSodium: 263mgPotassium: 334mgFiber: 7gSugar: 5gVitamin A: 217IUVitamin C: 1mgCalcium: 34mgIron: 2mg
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